Strength Training · Bodybuilding
Single-Arm Dumbbell Preacher Curl
The single-arm dumbbell preacher curl trains your biceps one arm at a time with your upper arm supported on a pad, limiting momentum during the curl.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so the pad can support your entire upper arm without pushing your shoulder upward.
- Sit with your feet flat on the floor.
- Hold the dumbbell palm-up with your elbow bent.
- Rest the back of your working upper arm on the pad, with your armpit near its top edge.
- Lower the dumbbell until your elbow is nearly straight.
- Curl the dumbbell toward your shoulder as far as you can without lifting your upper arm.
- Lower the dumbbell slowly back to the starting position.
Form cues
- Keep your wrist in line with your forearm.
- Keep your neck relaxed.
- Exhale as you curl.
Common mistakes
- Rocking your torsoKeep your torso still rather than leaning backward to help lift the weight.
- Bouncing out of the bottomReverse direction smoothly instead of using a sudden jerk to start the curl.
- Elbow sliding down the padReposition between reps so your elbow stays in the same spot throughout the set.
Safety
A heavy dumbbell or uncontrolled lowering can strain the elbow or biceps tendon, especially near the bottom where the arm is extended.
- Start with a light weight you can control throughout the full movement.
- Avoid forcing your elbow into a locked position at the bottom.
- Use your free hand to secure the dumbbell before removing your working arm from the pad.
If you have elbow pain or a previous biceps tendon injury, get guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Preacher Curl Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Perform the prescribed reps on each arm, starting with the weaker side and matching its reps on the stronger side.